23 Top Leaders Share Their Best Health Strategies for High-Pressure Times

Stress is an inevitable part of leadership. But when pressure peaks, executives must prioritize their own health to sustain peak performance. Just as airlines instruct passengers to secure their own oxygen masks before assisting others, leaders need to safeguard their physical and mental well-being to guide their teams and organizations effectively.

There is no universal formula for success. Well-being strategies vary as widely as the leaders themselves. Some rely on exercise, others on sleep or nutrition. The key is finding what works for you. To uncover practical insights, Fast Company Impact Council members shared their personal routines for maintaining health during demanding periods. Their advice can help any leader enhance both professional and personal life.

23 Leaders Reveal Their Health Strategies for High-Pressure Leadership

1. Victoria Repa, CEO, BetterMe: The 8-1-1 System

For the first few years of scaling BetterMe, I lived by the motto ‘work first, rest later.’ But burnout began to erode my focus and decision-making. I replaced that approach with the 8-1-1 system:

• 8 hours of sleep every night
• 1 hour of exercise daily
• 1 hour of mindfulness practice each day

My routine now includes daily Pilates or yoga, weekly tennis and golf, 40 minutes of meditation with mantras, and 10–15 minutes of Pranayama to recharge. This structure keeps me disciplined, calm, and consistent—qualities essential for business leadership.

“This daily routine helps me stay focused, disciplined, calm, and consistent, which is needed in business.”

2. Meredith Rosenberg, Founder, NU Advisory Partners: Running as a Leadership Teacher

I started running in 2020 during the pandemic, and it quickly became non-negotiable. Since then, I’ve completed 12 marathons, including five of the six World Marathon Majors. My most recent race was the Boston Marathon, where the highlight wasn’t my time—it was helping another runner cross the finish line.

That moment reinforced a critical lesson: resilience is a team effort. In high-pressure situations, leaders must recognize that individual performance alone isn’t enough. Running has given me discipline and mental clarity, but it also taught me that true strength comes from supporting others through challenges.

“In the middle of something hard, you realize pretty quickly that it’s not just about individual performance. That carries directly into how I lead during crunch time.”

3. R. Ethan Braden, Chief Marketing Officer, Texas A&M University: The Power of a Workout Partner

My workout partner is my greatest asset. We train together at 5:30 a.m. every morning, and we prioritize consistency—especially when demands escalate. During intense periods, we protect the fundamentals:

• Shorter workouts when necessary
• Daily walks
• Increased hydration
• Better sleep hygiene
• Moments of quiet reflection to reset

A demanding season may require longer hours, but it should never come at the cost of self-destruction.

“Something is better than nothing: a shorter workout, a walk, more water, a better night of sleep, a few quiet minutes to reset.”

4. Anonymous Executive: Discipline Through Routine

My approach combines physical and mental discipline:

• Twice-daily exercise for 40 minutes each session
• High-protein diet—aiming for at least 100 grams daily
• Positive mindset as a daily priority

I also avoid political news entirely, regardless of the source. Instead, I focus on Wall Street Journal business coverage and stock market updates. Surrounding myself with constructive, solution-oriented information helps maintain clarity and purpose.

5. Additional Insights from 19 More Leaders

While space limits full details, the Fast Company Impact Council includes 23 leaders who shared their strategies. Their collective wisdom spans:

• Mindfulness and meditation practices
• Structured sleep routines
• Nutrition plans tailored to high-performance needs
• Delegation and boundary-setting techniques
• Therapy and coaching for mental resilience

Each leader emphasizes that well-being is not a luxury—it’s a strategic imperative. By prioritizing health, they sustain energy, creativity, and leadership impact even under extreme pressure.